EQUIPMENT: Barbell (85/65), Pull-Up Bar
WARM-UP:
*10 x Elephant Walk in Place
*100m OH PVC Run
*10 x PVC Pass Through
*100m OH PVC Run
*10 x Toe Hold Squat Stretch
*100m OH PVC Run
*10 x Heel Sit - Extend
*100m OH PVC Run
*Review Pressing Snatch Balance w/ PVC and unloaded bar
--------------------------------------------------------------
20 MIN. AMRAP:
(go down this ladder, then back up it in reverse...down and up as many times as possible)
*40 x Lateral Bar Hop
*400m Run/ Row
*30 x Hang Power Clean
*300m Run/ Row
*20 x Pressing Snatch Balance (mod: w/ unloaded bar or PVC)
*200m Run/ Row
*10 x Burpee-Pull-Up
*100m Run/ Row
--------------------------------------------------------------
-5 MIN. RECOVERY-
--------------------------------------------------------------
20 MIN. AMRAP:
(go down this ladder, then back up it in reverse...down and up as many times as possible)
*40 x Push Press
*400m Run/ Row
*30 x Back Squat
*300m Run/ Row
*20 x Burpee-Lateral Bar Hop
*200m Run/ Row
*10 x Skin the Cat (on bar) (mod: 20 x T2B)
*100m Run/ Row
No comments:
Post a Comment